What you lift with your fork and how often is equally, if not more important than what you lift at the gym. But both play a significant role in the success you will or won't see.

How do you determine what you need in terms of daily calories? Protein? Carbs? Fat? It's all right here.

*IMPORTANT! Some calculated ranges may give a low end of the range under 1,600 calories. In that case, I automatically round up to a minimum of 1,600 calories per day. Anything lower is the danger zone in that such a low intake puts you at risk to not meet the proper nutrition requirements for the day. Failing to meet proper nutrition requirements could weaken your immunity system, weaken bones, result in burning muscle instead of fat (not healthy weight loss), and cause dizziness and feeling unwell due to low blood sugar. You also won't be able to fuel yourself for or recover properly from your workouts. If you start cutting back on your calories and you feel depleted, dizzy, or sick you are probably cutting back too drastically. In this case, you should up your caloric count to where you feel good, have energy and are recovering from your workouts. There may be a transition period that you feel hungry or uncomfortable as you adjust to your new habits though, so it's important not to confuse the two.

It's also important to remember we're all different. What works for some, may not work for others as genetics and body types come into play. This is a foundation to begin with. If you find after a couple to few weeks, nothing is changing, make adjustments as necessary, be it subtract or add calories. If something isn't working for a month or longer, don't stick with it as it clearly isn't working. Sticking with it even longer just means putting off the results you're looking for even longer.

For your daily caloric need, you need to multiply your body weight by two numbers to get a range. Aim for the low end of your range on rest or inactive days. Aim for the higher end on active days.

Read the first example provided and then apply the concept to the description that describes you.

For those attempting to lose weight:Minimal Activity and Intensity - Multiply your body weight by 10 and then multiply it by 12. For example, if you weigh 150 pounds and are minimally active, your daily caloric range would be 1,500 rounded up to 1,600 calories to 1,800 calories a day.

Protein, Carbs and Fat RequirementsIf you are naturally skinny and struggle to build muscle, you'll want to take the following percentages from your caloric need:Protein: 25% Carbs: 55%Fat: 20%

So if you aim to take in 1,800 calories a day, multiply it by the given percentages. In this case, you would need 450 calories of protein, 900 calories of carbohydrates, 360 calories of fat.

There are 4 calories in a gram of protein, 4 calories in a gram of carbohydrates, and 9 calories in a gram of fat.

Divide 450 calories by 4 and you need 112.5 grams of protein per day.Divide 900 calories by 4 and you need 225 grams of carbohydrates per day.Divide 360 calories by 9 and you need 40 grams of fat per day.

Then break it down by meal. If you eat 6 meals a day, divide those numbers by 6. In which case, you'll need 18.75 grams of protein per meal, 37.5 grams of carbs per meal, and 6.6 grams of fat per meal.

If you are naturally muscular and have an easier ability to control body fat levels, you'll want to take the following percentages from your caloric need:Protein: 30%Carbs: 40%Fat: 30%

Remember from the example provided above. After you multiply your caloric need by the percentages provided, divide your protein and carbs numbers by 4 to convert to grams per day. Divide the fat number by 9 to convert the number to grams per day.

If you are overweight, have obesity in your genetics, store fat easily and struggle to lose weight, have a low tolerance of carbs, you'll want to take the following percentages from your caloric need:Protein: 40%Carbs: 25%Fat: 35%

Remember from the example provided above. After you multiply your caloric need by the percentages provided, divide your protein and carbs numbers by 4 to convert to grams per day. Divide the fat number by 9 to convert the number to grams per day.

For those who want to build there own ninja obstacles and spend $7 on cannon ball grips instead of $20-$30 plus shipping at a specialty website, look no further!

1) Buy a baseball or softball ($3)2) Buy an eye bolt with a nut (3/8" x 7" for a softball, 3/8" x 5.5" for a baseball - $3.79)3) Using a 19/64 drill bit, drill a hole all the way through the center of the ball.4) Screw the eye bolt through and tighten.5) Hang it from your monkey bars, jungle gym, or obstacle course.6) Do pull-ups or ninja stuff and have fun!